The timing planner.
Some supplements absorb better with food, some compete with each other, and some are better earlier in the day. Pick what you take and get a simple suggested daily schedule - based on general absorption and spacing principles.
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Method & sources
Timing follows general absorption and tolerability principles from the NIH Office of Dietary Supplements: fat-soluble vitamins (A, D, E, K) and fish oil absorb better with a fat-containing meal; competing minerals - calcium and iron especially - are best spaced about 2 hours apart; calcium is capped around 500 mg per dose for absorption; and caffeine-containing pre-workouts belong earlier in the day. The planner slots what you select into morning / midday / workout / evening and keeps the competing minerals apart. It is general timing guidance, not medical advice, and the product label comes first.
- NIH Office of Dietary Supplements - Iron, Calcium, Magnesium, Zinc, Vitamin D fact sheets (absorption, Ca/Fe spacing, ≤500 mg calcium/dose, zinc–copper balance).
- Mayo Clinic - Calcium supplements: When should they be taken?
- Cleveland Clinic - The Best Time To Take Vitamins.
The three rules of supplement timing.
Most timing advice comes down to three simple ideas, and this planner just applies them to whatever you selected.
- Fat-soluble with food. Vitamins A, D, E, and K and fish/algae oil absorb better alongside a meal that contains some fat.
- Minerals can compete. Large doses of calcium, magnesium, zinc, and iron can interfere with each other’s absorption, so spacing them out can help.
- Stimulating things earlier. Caffeine-containing pre-workouts are best kept away from the evening - see the Caffeine Clock for your personal cutoff.
What this planner isn't
It's a general convenience guide, not medical or nutrition advice, and it doesn't account for your medications or health conditions. The product label and your healthcare provider always come first.